Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Group C&J @ PVC to Bar 3×3 (Group) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 7 Clean & Jerk (S-AC to 55/75, Rx-65/95, Rx+95+/135+) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min – Record Total Team Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Swing/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Pull Plus 2×10 (Group Rotation) Skill Practice Handstand Push-ups (18 Minutes ) 1. 10s Tripod Hold 2x10s 2. Tripod w/ Leg Lift Variation – Single or Double 2x10s 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option1: Pike Push-Up – Sets of 5 (Rest A.N.) Option 2: Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 3: HSPU Variation (Negatives/Abb/Strict/Kipping) Conditioning Part1: Metcon (AMRAP – Rounds and Reps) AMRAP9 (Running Clock) 2 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+Vested) 8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Vested) 2 Pull-Ups 12 Air Squats *Record Total Rounds + Reps Part2: Metcon (Time) For Time (Immediately Following AMRAP): 800m Run (S-600m, Rx-800m, Rx+Vested) *Record Time Mobilize Kneeling Lat Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Air Squat 2x5e/10/10e (NR) Plate Good Morning 2×10 @ 15+ (30s) Strength/Power Deadlift ( 5@Bar, 5@50%, 3@60%, 2@70%,Then 5×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *20 Minute Clock – (2-3 Min Rest) – Dead Stop Reps Conditioning Metcon (Time) 4RFT (13MinCap) 4 TGU (S-AC, Rx-20/35, Rx+35/50) 8 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) 16 Cal RRS *Record Time Cool Down Partner Dead Bug Ladder 2×2-8 (60s) Stay Hollow Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Air Squat 2×10 (30s) Strength/Power Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 3 Snatch (S-AC to 55/75, Rx-65/95, Rx+95+/135+) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Hollow Hold: 4x20s (40s) S-Static Dead Bug Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more